June 2018

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat …

6/8/18 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Bernard and Heather! View Public Whiteboard Metcon Metcon (Weight) On the 2:00 x 7 Sets: 30 DU 9 T2B 3 Power Cleans Build to a heavy triple ADV RX as written RX 15 DU Accessory Work Metcon (No Measure) Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts …

6/7/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press 2×5 2×4 2×3 Aim to build throughout all six sets. Finish with a moderate to heavy set of 3. Metcon Metcon (Time) Partner For Time 3 Rounds: 60/50 Cal Row 50 WB (20/14) 40 DB Hang Clean and Jerks (50/35) Split reps as needed

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (Repeat from last week) 5 Reps @ 80% 1 Reps @ 86% 5 Reps @ 83% 1 Reps @ 89% 5 Reps @ 86% 1 Rep @ 92% Metcon Metcon (Time) For Time 4 Rounds: 30 Sit-ups 15 Burpee Box Jumps 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon Back Squat (4×4 78% 4×4 82%) Metcon (Time) Partner WOD For Time: 50-40-30-20: Calorie Row DB Strict Presses (35’s/20’s) 40 Farmers Carry DB Walking Lunge (35’s/20’s) *after each round* Split reps as needed.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 120 GHD sit-ups 400m Run 40 Jerks 155/105 400m run 10 Rope Climbs 400m Run 30 Thrusters 155/105 Rx 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds 800m run 60/50m Row 40 Burpees 20 KBS 32/24kg